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Best-selling author Michael Pollan became famous telling us that to eat healthy is to eat simply—just like our grandmothers did. Problem is, Grandma didn’t live in the Information Age, the age of the 25,000-product supermarket, Dietary Guidelines, and all those superfood health claims. It should be simple. But it really isn’t—not with this much daily nutrition noise to contend with.
暢銷書作家邁克爾•波蘭（Michael Pollan）現(xiàn)在名聲大振，他告訴我們：吃得健康就是吃得簡單——就像我們祖先那樣。問題是，我們的祖先并沒有生活在這個信息年代。這是一個超級市場中有2萬5千種食品的年代，到處是飲食指南、還有那些超級食品的健康宣言。吃飯，本應該是簡單的事，可現(xiàn)在，確實也簡單不了——尤其是在這種情形之下：時刻需要應付大量營養(yǎng)計劃的“聒噪之音”。
Consider nutrition science, flip-flopping over the humble egg: villainized as an artery-clogging cholesterol bomb in the 1980s, now a centerpiece of the healthy breakfast (or dinner) plate while activists focus on the well-being of the chickens.
翻弄著不起眼的雞蛋，思考一下所謂的營養(yǎng)科學：在20世紀80年代，雞蛋被當成膽固醇炸彈，是引起動脈阻塞的罪魁禍首；現(xiàn)在卻是健康早餐（晚餐）盤中的必備食品，而社會活動家們也積極地關注雞們的福利問題，好讓它們多產(chǎn)蛋。
Pollan is right, mostly: The basic rules of healthy eating are simple. But diet is also in the details, as our 22 nutrition mistakes illustrate. In the crazy modern food world, you want to keep your eye on the big picture, but pay attention to the small print, too.
當然，波蘭大部分還是對的：健康飲食的基本原則就是是簡單。但是飲食也需要注重細節(jié)，正如我們的22個飲食誤區(qū)所列舉的那樣。在這個瘋狂的食品世界里，你總想從大處著眼，但也需要注意一下細小之處。
1. You pick brown eggs over less-nutritious white.
挑紅殼雞蛋而不是“少營養(yǎng)的”白殼雞蛋
Result: Up to a 25% price premium paid for what is, basically, an aesthetic choice
結果：比買白殼雞蛋多付25%的錢，基本上，這就是個人的審美選擇。
Even in the era of fancy omega-3 eggs, brown eggs retain a certain rustic allure. But a large brown egg contains the exact same proportion of white and yolk, and the same nutrients, as a white egg. Brown eggs simply come from a different breed of hens, which are often bigger birds and require more feed than standard white-egg-laying hens. Those costs are usually passed on, adding to brown eggs’ “specialness.”
即使在個盛行吃優(yōu)質(zhì)Ω-3雞蛋的時代里，紅殼雞蛋依舊保留著它質(zhì)樸的誘惑力。但是一只大的紅殼雞蛋所含蛋清、蛋黃的比例和營養(yǎng)成分，與一只白殼雞蛋完全相同。紅殼雞蛋只是由于蛋雞品種的不同，它們通常長得較大，比普通產(chǎn)白殼雞蛋的母雞吃更多的飼料。這些花費往往會轉計到成本里，所以紅殼雞蛋貴，人們感覺它特別一些。
What to do: Choose by wallet or style sensibility; either way, you’ll pick a good egg.
解決方法：根據(jù)自己的錢包來選擇，或按照自己審美風格來選；或者兩種方法都不用，只挑好的雞蛋拿。
2. You drink soy milk for the calcium, but you don’t shake it.
補鈣喝豆奶，喝前卻從不搖一搖。
Result: When sludge forms at the bottom of the carton, you toss it—and a whole lot of good-for-you calcium goes down the drain.
結果：盒子底部形成了大量的深沉物，你就把它扔了——一大堆對你有益的鈣也進了下水道。
Calcium added to soy milk is good for bones. But it tends to settle and then can be quite tough to redistribute into the milk. According to a study from Creighton University in Nebraska, fortified soy milks may deliver only 25% to 79% of the promised calcium, depending on the type used and the way it’s added. In cow’s milk, calcium is naturally suspended throughout the liquid.
豆奶中添加的鈣對骨骼非常有益。但它容易沉淀，然后再讓它重新溶回到豆奶里相當困難。根據(jù)內(nèi)布拉斯加州、克瑞頓大學的一項研究，加鈣的強化豆奶只能釋放所加鈣量的25%到79%，這取決于鈣加入的形式和添加的方法。在牛奶中，鈣會很自然地懸溶于整個液體之中。
What to do: Shake that soy milk each time. And consume calcium from a variety of sources to get the full amount you need daily: 1,000 to 1,200mg.
解決方法：每次喝之前都要搖一搖豆奶。通過多種途徑來獲取每日所需鈣的總量：1000到1200毫克。
3. You favor peanut butter fortified with omega-3s to get your share of those good fats.
你最喜歡的花生醬里加入了Ω-3脂肪酸，讓你獲取那些有益的脂肪。
Result: Good idea, but you’re probably not getting as much omega-3s as you may think.
結果：主意不錯，但也許你獲取不到你認為應該獲取的那么多Ω-3脂肪酸。
Fortification of foods is sometimes good but also marketed a bit ... enthusiastically. You’d have to eat 1 cup of that peanut butter to equal the amount of omega-3s in a single serving of salmon—a whopping 1,520 calories versus about 200 calories in a 4-ounce piece of fish.
強化食品有時挺好的，但是市場宣傳上有些......過火了。你必須吃上一杯的花生醬，才能獲得與一份鮭魚等量的Ω-3脂肪酸——這可是高達1520卡路里的熱量，而那份2兩多一點的鮭魚肉只含200卡路里的熱量。
What to do: Enjoy the PB, but favor the fish.
解決方法：偶爾享用一點花生醬，但多吃魚。
4. You trade ground turkey for ground beef in recipes to save sat fat.
為了減少飽和脂肪的攝入，把食譜里的火雞肉餡替換為牛肉餡。
Result: Unless you’re careful, not much savings over lean beef.
結果：除非你很小心，否則飽和脂肪的攝取并不比瘦牛肉少多少。
Turkey breast is lean, but dark meat isn’t, and some ground turkey contains both. A quarter pound of regular ground turkey contains 3g sat fat. Compare that to only 2.5g in the same amount of sirloin. Turkey breast is lean, but dark meat isn’t, and some ground turkey contains both. A quarter pound of regular ground turkey contains 3g sat fat. Compare that to only 2.5g in the same amount of sirloin. Ground turkey breast, on the other hand, has just half a gram of sat fat, so the right cut of turkey is a significant fat-cutter.
火雞的雞胸肉很瘦，但雞腿上的深色肉卻不是，通常絞碎的火雞肉餡兩種都有。113克的火雞肉餡含有3克的飽和脂肪，而等量牛的上腰肉只含2.5克。但另一方面，等量的火雞雞胸肉餡只含有0.5克的飽和脂肪，所以正確的切取火雞肉，就是在切除脂肪。
What to do: Read the label; buy the lean
解決方法：看標簽說明；買瘦肉
5. Watching your weight, you pull way back on snacking.
為了注意體重，取消了零食。
Result: Less weight-loss success, more hunger, fatigue
結果：沒能成功減輕體重，卻更餓、更疲勞
It’s a long stretch from a noontime lunch to a 7 p.m. dinner. Snacking helps manage hunger by keeping your metabolic engine running at a more constant pace. Any healthy-eating plan should allow for one or two snacks per day: something nutritious and satisfying.
從午飯時間到下午7點的晚餐，那可是漫長的一段時間。零食有助于應付饑餓感，讓你的新陳代謝系統(tǒng)以更為恒定的速度運轉。任何健康的飲食計劃應該允許每天吃一到兩次零食：吃一些有營養(yǎng)的和令人有滿足感的食物。
What to snack on: Calcium-rich low-fat dairy foods, full-of-fiber nuts, or naturally sweet, low-calorie fruit.
該吃什么零食：含鈣豐富的低脂奶制品、全纖維堅果類，或者自然甜的、低熱量水果。
6. You’re on a veggie kick, boiling lots every night.
熱衷吃素，每晚煮大量的蔬菜
Result: Vitamin-rich pot water
結果：富含維生素的鍋底水扔掉
Dropping foods that are rich in water-soluble vitamins (like the Bs, C, folate) into cooking water leaches some of the vitamins. That’s fine for a soup or stew, less so if you’re draining the veggies. A Danish study found that boiled broccoli retained only 45% to 64% of its vitamin C after 5 minutes of boiling; steamed broccoli kept 83% to 100%.
把富含水溶維生素（如維生素B簇，維C和葉酸）的食物扔到開水里煮，會溶解出一些維生素。如果是喝湯或吃燉菜那沒關系，但如果把煮的蔬菜瀝干了吃，可就不太妙了。一項丹麥的研究發(fā)現(xiàn)，花椰菜水煮5分鐘后，只能保留45%到64%的維生素C；而蒸花椰菜可以保留83%到100%。
What to do: Haul out that old steamer. Also good: microwaving.
解決方法：把你的舊蒸鍋拖出來用吧；或微波蔬菜也不錯。
7. You hanker for fast food. Grilled chicken beats beef burger.
酷愛快餐食品，認為烤雞肉漢堡比牛肉漢堡要好。
Result: Sodium city, and not necessarily much in the way of calorie savings, either
結果：那可是“鈉鹽倉庫”，減少卡路里的攝取也不需要這么多鹽
Sodium can soar in a chicken sandwich. The chicken breast may have been injected with a salty brine solution to help the meat stay moist. At Burger King, the Tendergrill Chicken sandwich has 1,100mg sodium, and 75% of that comes from the chicken itself. (A Whopper Jr. burger has half the sodium, little of it from the beef, and 130 fewer calories.)
雞肉三明治里的鈉鹽可能會激增。因為，雞胸肉里也許注入了鹽水溶液，這樣肉質(zhì)才能松軟水嫩，在漢堡王連瑣店里的嫩烤雞肉堡里含有1100毫克的鈉鹽，75%來自雞肉本身。（而一個牛肉小皇堡只含一半的鈉鹽，牛肉本身幾乎不含鈉鹽，并且熱量較少，只有130卡路里。）
Lean chicken sometimes picks up salty toppings, like the bacon and cheese on the McDonald’s Premium Grilled Chicken Club. That baby has 1,410mg of sodium, 18% more than a Quarter Pounder with Cheese—and is not lower in calories.
有時選瘦雞肉來做咸調(diào)味輔料，如麥當勞的特級板燒雞總匯里的培根和乳酪。那個寶貝里含有1410毫的鈉鹽，比“足三兩”大芝士漢堡高出18%——而且卡路里也不低。
What to do: You have a 2,300mg-per-day sodium budget. Take a minute to scan the restaurant’s nutrition data—online, in-store, or from a smart phone.
解決方法：你每天有2300毫克鈉鹽的“預算”。花點時間瀏覽一下餐館里的食品營養(yǎng)成分表——通過互聯(lián)網(wǎng)或者在店里或者用智能手機。
8. You leave your hot cereal eating ’til the weekend, when you can slow cook steel-cut oats.
有時間慢煮燕麥碎粒時，就把速溶麥片留到周末吃。
Result: You bypass one of the easiest ways to get whole-grain, fiber-rich goodness.
結果：你忽視了一種能得到富含纖維、全谷物營養(yǎng)佳品的最便捷的方法。
Turns out an oat is an oat is an oat, whether it’s steel cut from the original groat or rolled flat and even presteamed so that it will cook in 90 seconds rather than 15 minutes. Flattening and steaming does not remove whole-grain benefits, so you get all of the vitamins, minerals, antioxidants, and oaty fiber. Yes, the steel-cut variety is nutty, chewy, and delicious, but instant is so darned weekday convenient.
事實證明，不管怎么加工，燕麥就是燕麥：無論是把最初去殼后的麥粒加工成碎粒，還是壓成扁片，甚至是預蒸一下——這樣你吃時只需煮90秒而不是15分鐘。壓扁或汽蒸并沒有除掉全谷物的營養(yǎng)，所以你能得到所有的維生素、礦物質(zhì)、抗氧化劑和燕麥纖維。當然了，那種燕麥碎粒像堅果一樣，有嚼勁、口感好；但速溶麥片在日常生活中絕對方便快捷。
What to do: Embrace all oats. One caveat: Prepackaged flavored oats can contain a lot of added sugar and salt.
解決方法：欣然接受各種形式的燕麥。一個忠告：預先包裝好的美味燕麥可能添加了大量的糖和鹽。
9. You consider fruits like bananas and apples “free.”
認為像香蕉、蘋果之類的水果可以隨便享用
Result: You’re eating better—but may be taking in more calories than you think.
結果：你吃得很健康——但攝入的卡路里可能比你認為的要多。
Last year, Weight Watchers changed its famed point system to make fruit “free”: Dieters can eat as much as they want without eating into their precious daily points. WW’s rationale: It encourages eaters to swap in more healthy low-calorie foods. Fine print reality: Nothing with calories is really free.
去年，《 慧儷輕體》雜志修改了它著名的“棒點減肥法”，讓水果“隨便吃”：減肥者們可以隨便吃水果，而不會吃進他們每天珍貴的“棒點數(shù)”�！� 慧儷輕體》雜志的理論基礎：鼓勵食客們換成更健康的低卡路里食物吃。精美印刷品背后的現(xiàn)實是：沒有什么東西是真正不含卡路里的。
We’re not dissing fruit. A nutrient-rich banana only has about 105 calories. An ounce of baked chips has about 120. Swapping one for the other is a good nutrition deal. But simply adding fruit will, in the long run, add up, calorie-wise.
我們并不是對水果有異議。一根營養(yǎng)豐富的香蕉只含大約105卡路里，而半兩多的烤薯片約含120克的卡路里。交換一下，是一筆劃算的營養(yǎng)交易。但從長遠來看，只是單純的多吃水果，卡路里同時也會增加。
What to do: Focus more on healthy food choices, less on calories, but be mindful that no food is “free.”
解決方法：更加注重對健康食品的選擇，減少卡路里，但是當心：天下沒有“免費”的食物——是食物吃了就得長肉。
10. You automatically swap turkey bacon for the pork kind.
下意識地就把火雞腌肉換成豬肉腌肉
Result: Not always the hefty salt and fat savings you might expect.
結果：并不總是像你所期望地減少了大量鹽與脂肪的攝入。
We’re not trying to pick on the poor old turkey here, but bacon is a prime example of why label-reading is important. Pork bacon comes in smoky, super-thick, fatty slabs but also in naturally leaner center-cut slices; the latter can contain as little as 60 calories, 1.5g sat fat, and 260mg sodium per slice.
我們可不是挑剔可憐的老火雞，但腌肉卻是一個最佳的例子——告訴我們，為什么讀食物標簽說明如此重要。豬肉腌肉是熏制超厚的、肥肉塊，但也有一些是自然瘦的里脊肉薄片；后者每片的熱量只有60卡路里和1.5克的飽和脂肪以及260毫克的鈉鹽。
Turkey bacon also wanders all over the nutrition map. A slice of Jennie-O’s ultra-lean version is a nutrition bargain, at 20 calories, 0g sat fat, and 120mg sodium. But others can contain the same sat fat as center-cut pork bacon—and even more sodium.
在營養(yǎng)地圖里到處都有火雞腌肉的痕跡。一片珍妮歐超瘦的火雞腌肉是一筆劃算營養(yǎng)買賣，含20克的卡路里，0克飽和脂肪，和120毫克的鈉鹽。但別的火雞腌肉可能含有跟豬里脊腌肉一樣的飽和脂肪——甚至含更多的鈉鹽。
What to do: If you like pork, choose a lean, high-flavor cut. If you need less fat, find a lean, lower-sodium turkey product.
解決方法：如果你喜歡吃豬肉，就選擇瘦的、滋味足的肉塊。如果你想要脂肪少些的，就選瘦的、低鈉鹽的火雞食品。
11. You spoon on whole flaxseeds to get those heart-healthy omega-3 fats.
你舀了一整勺的亞麻籽，來獲取那些有益于心臟健康的Ω-3脂肪酸。
Result: The omega-3s are tourists—they don’t hang around.
結果：Ω-3就像旅游觀光客一樣——他們不會到處閑逛
Flaxseeds are trendy, marketed as something of a superfood. They represent an excellent way to add fiber and omega-3 fatty acids to baked goods, oatmeal, and cereal. And they’re a good alternative to fish and fish oils for vegetarians or vegans. But whole seeds tend to, um, pass right through.
亞麻籽是市場上流行的一種超級食品。它們意味著，你可以把纖維素和Ω-3脂肪酸直接加入到烤制食品、燕麥粥和其它谷物食品里——這是一個非常好的點子。對于吃素的人和絕對素食主義者來說，這是魚和魚油的絕佳替代品。但是整粒整粒的麻籽通常會直進直出、不被吸收。
What to do: Grind the seeds; unlock the goodness.
解決方法：把籽粒碾碎；釋放出營養(yǎng)物質(zhì)
12. Mindful that many women under 50 are iron-deficient, you’re beefing up on iron-rich spinach.
為了當心女人在50歲以下就缺鐵，所以多吃含鐵豐富的菠菜。
Result: You may get lots of nutrients—but not much iron.
結果：你也許得到了大量的營養(yǎng)物質(zhì)——但并沒有太多的鐵。
Iron is important for energy because it helps deliver oxygen to every cell in your body, but it’s tricky to get because it comes in two types. Spinach and other plant sources are rich in what is called non-heme iron. Only about 2% to 20% of non-heme iron is absorbed, versus 15% to 35% of the heme iron found only in animal foods, specifically meat. Chicken liver has the most (13mg), followed by oysters (4.5mg), and beef (about 3mg).
鐵對于能量非常重要，因為它幫助把氧傳遞到你身體的每一個細胞里，但是獲取它需要點技巧，根據(jù)來源它有兩種類型。菠菜和其它富含鐵的植物里，含的是非血紅素鐵，只有大約2%至20%的非血紅素的鐵能被吸收。相對而言，在動物食品，尤其是肉類里的鐵叫血紅素鐵，也只有15%到35%能被吸收。雞肝里含的最多（13毫克），接下來是牡蠣（4.5毫克）和牛肉（3毫克）。
What to do: Vitamin C helps increase your body’s uptake of non-heme iron from foods. Pair iron-fortified breakfast cereal with a glass of OJ, or add grapefruit segments to that spinach salad.
解決方法：維生素C有助于食物中非血紅素鐵的吸收。吃含鐵的強化早餐麥片時，搭配上一杯橙汁，或者在菠菜沙拉里加幾片葡萄柚。
13. You make time for the gym, but you skip the pre-gym snack to save on calories.
擠出時間去健身房，為了減少卡路里省略了健身前的點心。
Result: Fewer calories can mean fewer calories burned—not the best equation.
結果：卡路里攝入得少也意味著卡路里燃燒得少——這不是最好的等式。
“Think of a preworkout snack as fueling, not filling,” says fitness expert Myatt Murphy, CSCS. “Aim for 100 to 200 calories, just enough to give you enough energy for exercise. Too much food, and your stomach will be working out at the same time to digest it all.”
“把鍛煉前的零食當成燃料而不是來添飽肚子，”國際認可的體能專家、健身教練邁亞.墨菲說，“只需補充100到200卡路里的熱量，只要能給自己足夠的能量來鍛煉就夠了。如果太多，鍛煉時你的胃同時也要工作來消化它們。”
Thirty minutes before exercise is the way to pace this. If you’re an early bird, a pre¬workout snack is essential—there’s no fuel in the tank. If you exercise mid-afternoon, you might need less.
在鍛煉前的30分鐘來調(diào)整進餐。如果你是一只早起的鳥兒，鍛煉前的點心是必須的——因為油箱里沒有燃料。如果你在下午3點左右鍛煉，你就需要得少些。
What to eat: The best pre¬workout snacks provide a mix of carbs and protein—a banana and a handful of nuts or a slice of whole-grain bread with peanut butter.
該吃什么：最好的鍛煉前的點心要能提供碳水化合物和蛋白質(zhì)——一根香蕉和一把堅果或者一片涂有花生醬的全麥面包。
14. While cooking, you eyeball the oil, the salt, the sugar…
炒菜時，憑目測來加油、加鹽、加糖......
Result: More calories or sodium than you might think
結果：加入了比你認為更多的卡路里或鈉鹽。
Cookbooks call for swirls, coatings, even “glugs” of olive oil. Others, more precise, call for a teaspoon or tablespoon—but it saves time to just guess. Our experiments with guesswork show that most people overpour common foods and liquids. The difference between a teaspoon and tablespoon of any oil is 80 calories and 9g of fat. The difference between a half-teaspoon and a teaspoon of salt is about 1,200 milligrams—half the daily recommendation.
烹飪書要求我們要打旋、加糖衣、甚至幾“咕咚”（幾大匙）橄欖油。其它的更精確，要求用一茶匙或者一大湯匙——但“估摸著”加會省時間。關于我們“估摸工作”的實驗顯示：大多數(shù)人都會過多地倒入了常見的食物和液體。一茶匙油和一大湯匙油的差別就是80卡路里和9克脂肪。半茶匙鹽和一茶匙鹽的差別就是1200毫克——占我們每日推薦量的一半。
What to do: Measure.
解決方法：測量
15. You do a free-hand pour at the breakfast table.
吃早餐時拿起就倒
Result: You likely eat enough for 1.4 people.
結果：你可能吃了1.4個人的量
When we asked 100 people to show us their typical cereal pour, only 1 in 10 poured close to the recommended portions. For flake cereals, the average pour was 40% more than the 1-cup serving size. A full cup of skim milk in the bowl means you’ve added 40 more calories over the label standard. OJ, coffee cream, jam for toast: Breakfast requires lots of little portion calls, all made on a groggy brain.
我們讓100個人來演示他們一貫倒麥片的份量，10人中只有1人倒的量接近推薦的份量。例如片狀麥片，平均每人倒的份量超過標準的一杯分量的40%。碗里倒的滿滿一杯脫脂牛奶，就意味著你比標簽說明上多加了40卡路里。桔子汁、咖啡鮮奶露、吐司上的果醬：這些早餐所需要的大量小份額的食物，都用我們尚未清醒的大腦完成了。
What to do: Read labels, then practice with a measuring cup, just to get an idea of the recommended serving. If you change cereals, start over.
解決方法：閱讀標簽說明，然后用量杯來練習，為的是明確推薦用量的“概念”。如果你換了麥片的種類，重新開始練習。
16. You’re careful when you buy your snacks, less so when you serve them.
買零食時很注意，但吃零食時就不那么注意了。
Result: Healthy choice made, unhealthy quantity consumed
結果：做了健康的選擇，吃了不健康的份量
Here’s the scenario: 94% fat-free microwave kettle corn saves you 6g of sat fat over the full-fat variety. But a typical, not-very-big bag contains 2 servings of about 3 cups each. Said handy bag often joins the eater on the couch for a movie, and soon it’s empty. It’s just human nature to eat what a container contains.
這有一個案例：94%脫脂的微波凱特爆米花，比全脂那種，讓你少吃6克的飽和脂肪。但每個常規(guī)的、不太大的袋子能裝大約3杯、兩份份量的爆米花。就這樣，方便袋經(jīng)常跟著吃客們一起坐在沙發(fā)上看電影，很快就空了。把容器里的東西吃光是人的本性。
What to do: Choose that healthier snack—and eat it in measured amounts
解決方法：選擇更健康的零食——按標準的量來吃。
17. You set the treadmill for a 300-calorie workout so you can eat a 300-calorie treat.
你在腳踏車上設置了300卡路里的運動量，于是你就能享用300卡路里的一餐了。
Result: More calories in than out
結果：卡路里進多出少
Cardio-equipment calorie counters are notorious for overestimating your calorie burn. The American Council on Exercise found some machines can be off by 25%. Machines that require you to punch in your weight, height, age, and gender give you a better estimate, but it’s still an estimate.
用來鍛煉心血管設備的卡路里計數(shù)器名聲可不好，因為它總是過高估計你體內(nèi)熱量的燃燒值。美國運動協(xié)會發(fā)現(xiàn)有些機器誤差達25%。機器要求輸入你的體重、身高、年齡、性別，給出一個較為準確的估算，但那終究還是估算。
What to do: If you’re calorie counting, invest in a heart-rate monitor, the kind that straps around your chest.
解決方法：如果你要做卡路里計數(shù)，花錢買一個那種纏在胸部的心率監(jiān)測儀。
18. You sprinkle wheat germ on yogurt or muffins for crunchy, whole-grain goodness.
認為在酸奶上撒點麥牙精，或在小松糕上也撒點讓它更有嚼頭，就得到了全麥營養(yǎng)。
Result: A good nutrient boost, but not quite a whole-grain boost
結果：營養(yǎng)物質(zhì)增強了，但并不是全麥營養(yǎng)增強
A whole grain is a seed with three parts: bran, endosperm, and germ. Wheat germ is only one component of a whole grain. Most of the fiber is in the bran, and the protein is in the endosperm. Wheat germ delivers a concentrated wallop of folate and vitamin E but doesn’t count as a whole grain.
整個谷物的種子有三部分：麩層（糠）、胚乳、和胚牙。小麥胚芽只是整個谷粒中的一個組成部分。大部分纖維素都在麩層、蛋白質(zhì)含在胚乳里。小麥胚芽只是提供了濃縮的葉酸鹽和維生素E，不算是全谷物營養(yǎng)。
What to do: Enjoy your germ, but not at the expense of other whole-grain choices.
解決方法：可以享用麥芽精，但不要以放棄選擇其它全谷物食品為代價。
19. You stock up on fresh veggies on Sunday for your week of healthy eating.
為了健康飲食，在星期天儲存上夠一周吃的蔬菜。
Result: Come Thursday or Friday, nutrients have done a vanishing act.
結果：到了星期四或星期五，營養(yǎng)成分已經(jīng)消失殆盡。
Some nutrients begin deteriorating in a fresh fruit or vegetable as soon as it’s harvested. In a week, green beans lose 77% of their vitamin C, spinach loses 50% of its folate, and prechopped cantaloupe, mango, and strawberry pieces lose 10% to 15% of their carotenoids.
新鮮水果或蔬菜里的一些營養(yǎng)成分，只要一收獲就開始削弱。一周后，青豆角失去77%的維生素C，菠菜失去50%的葉酸，提前切開的哈密瓜、芒果和草莓片，會失去10%到15%的胡蘿卜素。
What to do: It’s less convenient, but buy fresh produce a few times a week. Also, shop smart: Ask the produce manager which veggies are freshest. And lean on locally grown, which has a shorter transit time, or frozen off-season vegetables, which are flash-frozen within hours of harvesting, sometimes right in the field.
解決方法：不要貪圖方便，一周多買幾次新鮮的產(chǎn)品。并且要精明購物：問問產(chǎn)品經(jīng)理哪種蔬菜是最新鮮的。傾向選擇當?shù)胤N的蔬菜，它運輸時間短；或者買冷藏的淡季蔬菜，它們通常是在收獲后幾個小時內(nèi)就被新鮮冷藏了，有時在田里就直接冷藏。
20. You buy 80/20 ground beef because it’s a good thing that only 20% of the calories come from fat.
購買80-20比例的牛肉餡，因為這是好事，來自肥肉的熱量只有20%。
Result: Way more fat in your burger or meat loaf than you thought.
結果：你做的漢堡或肉團里含的脂肪比你認為的要多。
The 80/20 percentage refers to the proportion of fat and protein in the grind, not the proportion of calories. Because fat contains more than twice the calories of protein, 20% of fat by weight contributes 72% of the total calories in a 3.5-ounce portion of raw ground beef, or about 180 of the 250 total calories.
那種80-20比例的肉是指碎肉中脂肪和蛋白質(zhì)的比例，而不是卡路里的比例。因為肥肉里含的卡路里是蛋白質(zhì)里含的2倍還多，所以，2兩重的生牛肉餡里，重20%的肥肉就貢獻了72%的卡路里，或者說全部250的卡路里它就貢獻了180。
What to do: Buy a much leaner grind, such as 90/10, or ask for a lean whole cut like sirloin or brisket to be custom ground for you, which will be fresher anyway.
解決方法：多買瘦肉多的餡，如90-10比例的。或者整塊都要瘦的，如：買用腰部肉或胸部肉專門定制的肉餡，這樣還會更新鮮。
21. Big-crystal and flaky sea salts and kosher salts are bulkier, so you figure they also contain more sodium.
大粒的片狀海鹽和猶太粗鹽個頭大些，所以你估計它們也含有更多的鈉。
Result: You miss out on an easy way to cut 20% of your added salt.
結果：你錯失了一個簡單的方法來減少你20%鹽量的攝取
Kosher and table salt are chemically the same. But the larger grain size of kosher salt actually works to your advantage. Tiny grains of table salt tend to pack down in the spoon, leaving less air. Coarse flakes and crystals pile up like little, rough rocks, with more air between the pieces. That adds up to 20% sodium savings.
猶太粗鹽和餐桌上的精鹽化學成分是相同的。但是大粒的猶太粗鹽實際上是對你利。細小顆粒的精鹽常常堆擠在小勺上，幾乎不含空氣；而粗糙的片狀鹽和晶粒狀鹽堆起來，就像粗糙的小石頭一樣，顆粒之間存在大量的空氣，加起來就少吃了20%的鈉。
What to do: Have fun exploring the new sea and rock salts now on the market. Stronger flavor means you can use less, too.
解決方法：快樂地探尋市場上的海鹽和石鹽吧，味道越強的東西也意味著你用得越少。
22. Recipe calls for mincing the garlic. You stop at coarsely chopped.
食譜上要求切碎大蒜，你就終止了粗切。
Result: Fewer heart-healthy compounds in your Caesar.
結果：凱撒沙拉里有益心臟健康的物質(zhì)減少了。
Minced garlic is more redolent than chopped because the smelly, heart-healthy thiosulfinates are created as the clove is cut. More cutting, more healthy compounds. Thiosulfinates prevent blood platelets from clumping, which helps keep arteries unobstructed.
切碎的大蒜比粗剁的大蒜香味更大，是因為蒜瓣切開時，生成了有味的、有益心臟健康的硫代亞磺酸酯。切得越碎，就產(chǎn)生越多的健康成分。硫代亞磺酸酯阻止的血小板凝結成塊，保持動脈暢通。
Bonus tip: Chop garlic early in the prep phase, then set it aside for a few minutes (covered, so it won’t dry out) to give time for thiosulfinates to develop. Grate garlic on a Microplane, and you’ll release even more.
獎勵貼士：在準備階段早切大蒜，然后把它放置幾分鐘（蓋上，防止干燥），讓它有時間形成硫代亞磺酸酯。用擦刀把大蒜磨碎，會釋放得更多。
原文閱讀：http://www.cookinglight.com/eating-smart/nutrition-101/nutrition-questions-tips-00412000071626/page2.html
